Workout Description

Why This Workout Is Hard

This workout combines heavy barbell cycling (225/155 deadlifts and back squats) with running intervals that prevent full recovery. The ascending rep scheme (10-20-30-40) creates significant leg fatigue, while the descending run distances maintain intensity. The weight drops strategically, but 40 cleans under fatigue will be challenging. Most athletes will take 20-25 minutes with forced breaks between sets.

Benchmark Times for Scott Davidson

• Elite: <16:54
• Advanced: 18:42-20:30
• Intermediate: 22:18-24:06
• Beginner: >38:08

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 2000m total running volume combined with heavy lifting creates significant cardiovascular demand. Running segments get progressively shorter but more intense due to accumulated fatigue.
• Stamina (7/10): Increasing rep scheme (10-20-30-40) with heavy loads tests muscular endurance, particularly in the legs and posterior chain through varied squatting patterns.
• Strength (7/10): Heavy deadlifts and back squats at 225/155 require significant strength. Weight drops but volume increases as workout progresses to manage fatigue.
• Flexibility (6/10): Front squats and cleans demand good mobility in ankles, hips, and shoulders. Clean receiving position requires particular mobility attention.
• Power (5/10): Clean movements require power production, though fatigue will impact explosiveness. Earlier strength movements become more grinding as workout progresses.
• Speed (4/10): Transitions between running and lifting require pacing strategy. Heavy loads and increasing reps limit cycling speed potential.

Movements

• Back Squat
• Front Squat
• Deadlift
• Run
• Clean

Scaling Options

Level 1 (Intermediate): Reduce weights to 185/125 deadlift, 185/125 back squat, 95/65 front squat, 95/65 clean. Keep run distances. Level 2 (Beginner): Further reduce to 135/95 deadlift, 135/95 back squat, 75/55 front squat, 75/55 clean. Reduce runs to 400/300/200/100m. For both levels, substitute power cleans for full cleans if needed. Consider reducing total reps by 25% for newer athletes.

Scaling Explanation

Scale if you cannot perform at least 5 unbroken reps of any movement at prescribed weight with perfect form, or if your mile run time is over 8:30. The goal is to maintain consistent movement with minimal rest breaks - you should be working steadily but not grinding reps. Target completion time is 15-25 minutes. Proper technique must be maintained on all lifts - scale load aggressively if form deteriorates. This workout should feel challenging but manageable, not crushing.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) combining running endurance with heavy leg-dominant barbell cycling. Primary focus is on lower body strength endurance and mental toughness. The descending run distances paired with ascending rep schemes creates a compound fatigue effect targeting both cardiovascular and muscular endurance systems.

Coach Insight

Break up the barbell work strategically from the start - don't go unbroken early. For deadlifts, sets of 5-5 or 4-3-3. Back squats consider 8-7-5 or 5-5-5-5. Front squats break into 6-8 rep sets. Cleans should be touch-and-go in small sets of 4-5 when fresh, dropping to doubles/singles as fatigue sets in. Maintain a steady, sustainable pace on runs - they should feel 'uncomfortably comfortable'. Rest 15-20 seconds between barbell sets to maintain quality movement.

Benchmark Notes

Scott Davidson has 2,000 meters of running plus 100 barbell reps, including 225/155 lb deadlifts and back squats before 135/95 lb front squats and cleans. The old explanation estimated 705-890 seconds of elite work, but stored an 8-minute top threshold. The male curve uses about 16 minutes for L10, 25 minutes for L5, and 40 minutes for L1.

Modality Profile

Of the 5 movements: Run (M), Deadlift (W), Back Squat (W), Front Squat (W), Clean (W). 1 movement is Monostructural (Run), 4 movements are Weightlifting (barbell movements). No Gymnastics movements present.

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